If you are living with a chronic pain condition, you deserve a pain tracker that is easy to use with helpful features for your daily list. These are the best pain tracker apps in 2022 for better managing your condition and preventing pain flare-ups.

Why is it so important to use a pain tracker app?

For those who suffer from acute pain conditions, treatment usually leads in a straight line to recovery. This is not always the case for chronic pain conditions. Using a pain tracker app can help you:

• Identify patterns to your symptoms
• Figure out triggers
• Pinpoint treatments that actually work to ease your pain and provide relief

Using the best symptom tracker apps can also help your doctor get an overall understanding of what’s happening during your days. This is important. It can help them establish the most accurate diagnosis of challenging (and often underdiagnosed) pain conditions like endometriosis and fibromyalgia.

The best pain tracker apps

The best pain tracker apps will all share some key features. The app should be accessed easily from a mobile device. It should have space to record pain levels. The ability to communicate results to a doctor, either electronically or through a printed report, is also key.

There are other features that make pain apps even better. The following pain tracker apps are at the top of our list.

1. CatchMyPain
2. Chronic Pain Tracker
3. GeoPain
4. My Pain Diary & Symptom Tracker
5. MySymptoms
6. Migraine Buddy
7. iBeatPain for Teens
8. Flaredown
9. Manage My Pain
10. Pain Scale
11. WebMD Mobile Pain Coach
12. FibroMapp Pain Manager
13. Care Clinic
14. Smarter Symptom Tracker
15. Symple
16. Curable
17. Year in Pixels

As always, discuss the best option with your doctor.

1. CatchMyPain

The best feature of this app is that it builds community among chronic pain patients with a forum that connects chronic pain patients (and their doctors). When you track your pain, doctors and researchers study the anonymous data you submit. This data guides new areas of research.

CatchMyPain allows you to track not only pain levels but also moods and stress that might affect them.

Available for Android and iOS, free and paid versions.

2. Chronic Pain Tracker

Chronic Pain Tracker is one of the original and most detailed pain tracker apps out there. It offers tracking in 19 categories, including pain intensity, location, and duration.

Compile a .pdf of data to share with your doctor to identify any trends or potential triggers.

Available for iOS, free “lite” version and a “pro” version.

3. GeoPain

The University of Michigan developed GeoPain for people participating in chronic pain and migraine studies. Its unique features allow users to draw the pain on a 3D image and color code symptoms depending on intensity. This helps to visualize what’s going on as well as to monitor progress or changes.

GeoPain also has standard features of any good pain tracking app, including the ability to track treatments, triggers, and side effects of medications.

Available for free for iOS and Android phones.

4. My Pain Diary & Symptom Tracker

The color coding on My Pain Diary makes this pain tracker unique. Log symptoms and track pain and other related events (e.g. weather). Using this information, My Pain Diary will work to make connections to better predict future pain flare-ups.

You can also attach photos to share with your doctor and set reminders for appointments and medications.

Available for Android and iOS phones, both free and paid versions.

5. MySymptoms

MySymptoms is one of the most comprehensive pain management apps we’ve seen. Track your day, including everything from how you slept to the quality of your bowel movements. Developed by a person with irritable bowel syndrome, this app focuses primarily on food and exercise as both trigger and treatment.

Available for iOS and Android for $2.99.

6. Migraine Buddy

When it comes to living with chronic migraines, Migraine Buddy is the friend you did not know you needed. Being able to predict weather-related migraines with a 24-hour heads-up? Check. Easy and simple recording of triggers? Check. Seamless reports to share with your doctor? Check.

Plus, connect with other migraineurs in chat groups and access guides and research on living with migraine headaches.

Available for iOS and Android phones, free (with in-app purchases).

7. iBeatPain for Teens

Sometimes what works for adults just isn’t the best option for teens, and pain tracker apps are no different. iBeatPain for Teens is designed to include not only standard pain tracking features, but also includes school participation sections and specific relaxation techniques for teens.

Available only for iOS phones (free).

8. Flaredown

Flaredown is an easy-to-use app that can be set to your chronic pain condition. From there, it presents a list of common triggers and symptoms. Why do we love this so much? Some days scrolling through a long list of symptoms to find yours can be overwhelming. Flaredown focuses on your specific condition.

You can also track food from a list of over 200,000 entries, weather, and all medications or treatments (including natural or complementary treatments you receive).

Available for free on iOS and Android phones.

9. Manage My Pain

This pain management app can help the families of those who suffer better understand what daily life is like with a chronic pain condition. With easy to read charts and graphs, tracking symptoms and triggers is clear and easy.

The best feature? Helping family members to better visualize your experience of chronic pain.

Available for Android, with a free “lite” version and in-app purchases.

10. PainScale

PainScale is a relatively new pain tracker that covers chronic pain conditions like fibromyalgia, migraines, arthritis, nerve pain, and chronic back pain.

Log symptoms for your conditions and get daily, targeted tips. These can help you manage your pain and get your life back.

Available for free download to both iOS and Android phones.

11. WebMD Mobile Pain Coach

If you have ever searched your symptoms online to get some answers, this pain tracker app might be for you. With a focus on education, WebMD Mobile Pain Coach provides tips on how to manage your pain with diet and exercise.

It’s also a great pain tracker, with features that allow you to keep a diary of pain levels and locations on your body, along with symptoms and triggers.

Available for iOS and Android phones for free.

12. FibroMapp Pain Manager

Don’t let the name fool you. Developed by a web developer who suffers from fibromyalgia, this pain tracker app can also help track and manage symptoms of other chronic conditions, including multiple sclerosis, lupus, and arthritis.

There are trackers for everything from sleep to mood to pain levels. Worried about when medications are due? This app has an alarm to make sure you are on track and not over- (or under-) medicating. Print or email reports for doctors or insurance, too. Finally, you can also display a year’s worth of graphs to get a long-term picture of your pain.

Available for iOS ($2.99) and Android ($2.84).

13. Care Clinic

Care Clinic allows you to track pain, triggers, and other valuable information to share with doctors and caregivers. Set reminders for appointments and medications and easily sync data from other wearables (such as Apple and Google health trackers). With built-in drug libraries and reference materials, you can stay updated on research and potential treatments, too.

One of our favorite features of this pain app is that it doesn’t just track. It also helps you create an action plan for treatments that may include food, exercise, and medications. It also has a feature that points out potential medication interactions.

Available for iOS and Android, both free.

14. Smarter Symptom Tracker

This app is used by both patients and their doctors to coordinate and track symptoms and care. Patients use the mobile app to:

• Log symptoms and treatments
• Record diary entries
• Refill prescriptions

Doctors then use the web version that is synced to the patient version to record progress in treatment and track any changes that need to be made.

Available for free on iOS and Android.

15. Symple

Based on the idea that a tracking app empowers patients to take control of their health, Symple tracks diet, activity, and medication.

It also syncs data from Apple Health to build a clearer picture of your overall health and well-being (and any changes).

Available for free on iOS, with enhanced features for paid versions.

16. Curable

Curable is a pain management app uses a different approach to track and manage chronic pain. The three founders of this app all suffer from chronic pain. They have gathered doctors and researchers across the spectrum of chronic pain conditions to help design and deliver pain management exercises and tips for relief of your specific pain.

Clara is a virtual assistant in the app who leads you through exercises that take a biopsychosocial approach, connecting mind and body. Used in conjunction with other pain tracker apps, Curable is one way to look at your chronic pain differently.

Available for iOS and Android as a monthly subscription ($4.99 a month, billed annually).

17. Year in Pixels

We couldn’t resist bringing an artistic flare to the list.

Year in Pixels functions as a visual representation of a pattern of pain and symptoms using colored-coded pixels. You assign a color on a pain rating scale, and then use that scale to rate your day. The app also features a place to record emotions or other details to provide a better picture of how your day went.

Available free for both iOS and Android, with in-app purchase options.

Don’t want to use pain tracker apps?

Not interested in downloading another app to your phone? We get it. There are many different ways to track pain, diet, activity, and triggers that don’t involve staring at a screen.

We like the idea of going analog with a pain tracker bullet journal as a way to channel some creativity while tracking symptoms and treatments. You can also use pain scale charts to give yourself (and your care providers) a quick visual of how you are feeling.

Get help with your pain

No matter how you track it, our team at Arizona Pain can help you make sense of what you’re feeling. If you are experiencing chronic pain and looking for a comprehensive, compassionate treatment plan, get in touch today. We can help you get your life back.

Technology is great, but with each new development comes new problems for society to adapt to. One problem that has come to light in recent years is text neck, which is pain caused by too much hunching over a phone, tablet, or other device. Text neck can become serious if left untreated. Luckily, it’s usually easy to fix, especially if you start treatment early enough. In this post, we’ll explain what text neck is, list some of the most common symptoms, and how you can find relief.

What is text neck pain?

The term “text neck” describes the neck, upper back, or shoulder pain (or all three!) that can occur when using a mobile device, such as a cell phone or tablet. It typically can occur if you spend three or more hours a day bending over your devices. Despite the name, you don’t need to text a lot or even at all to suffer from text neck. Any time spent looking down at a device—or anything else, for that matter—can contribute to its development. This can include gaming, working through emails, or browsing social media.

But why does text neck happen at all?

The answer lies in the way your head and spine are constructed. Although the average human head weighs between 10 and 12 pounds, the farther forward you bend it, the harder it becomes for your spine to support it. Depending on the angle you hold your head at while texting, you could be putting anywhere from 27 to 60 pounds of pressure on your spine!

Text neck can be quite painful, and its symptoms will get progressively worse if you do nothing.

This is true of all sufferers, but it is especially so for young people whose bodies are still developing. Cell phones are becoming more and more popular among children and teens. As a result, more and more children and teens are showing symptoms of text neck. Allowing text neck to go untreated in young people could lead to permanently altered posture or lifelong chronic pain.

Do I have text neck?

Neck pain is very common, especially among women. Harvard Medical School estimates that around 70% of people will suffer from neck pain at some point in their lives. This pain can have many sources, so how can you tell if your pain is caused by text neck or by something else?

First, review your phone habits. Do you find yourself constantly looking down to read and reply to texts? When you get bored, is your first response to reach for your phone? Do you often use apps to read or play games? If you spend hours a day staring at your phone or other devices, then there is a real possibility your neck pain stems from text neck.

The symptom most associated with text neck is pain in the upper back, neck, and shoulders, although the pain can spread all the way down to your fingers. You may also experience headaches. In addition, hunching over too much can lead to reduced lung capacity, since constantly rounding your shoulders forward leaves less room for your lungs to expand.

In extreme cases, text neck may lead to a herniated disc. This condition occurs when the cushioning layer, or disc, between two vertebrae suffers damage, forcing the vertebrae into direct contact with each other. The extra stress that you put on your spine by frequently tilting your head forward may, in rare cases, be enough to cause herniation. Symptoms of a herniated disc include:

• Tingling in the affected area
• Muscle weakness
• Intense shooting pains

If you or someone you love is exhibiting any of these symptoms, it’s important to take action before symptoms worsen. The rest of this post outlines different text neck treatment options you can try to find relief.

How to fix text neck, 8 ways

Before you begin any treatment for text neck, be sure to consult with your doctor. They will examine you and point you towards the treatments that will work best for you. They will also confirm that your neck pain is not caused by something rarer and more dangerous than text neck.

There are many ways to ease neck pain, no matter the cause. Some treatments require consulting with numerous professionals, while other lifestyle changes can ease symptoms and provide relief with a few daily adjustments. Typically, your doctor will advise you to start with non-invasive therapies or lifestyle adjustments before jumping into more interventional approaches.

1. Change your habits

The first and most basic treatment to try is improving your texting habits.

Don’t worry—you won’t have to give up texting all together—but keep track of the amount of time you spend staring down at devices, and take regular breaks. Newer iOS phones have built-in trackers so you can see how much time you’re spending on your phone. Tracking apps also exist for both iOS and Android devices. These are easy to use and generally free, allowing you to chart how much you’re using your phone and when.

When you do use a device, try to keep it at roughly eye level so that you don’t have to bend forward to see the screen. Finally, check your posture regularly, even when you aren’t using your phone. Is your head tilted forward? Are your shoulders slumped? If so, you may wish to learn more about what good posture looks like and how you can achieve it.

These are small actions, but don’t underestimate how much they can do for your pain. As mentioned earlier, text neck is caused by bending forward too much. By being more conscious of your posture and texting habits, many of your text neck symptoms may clear up without further treatment.

2. Check out text neck apps and devices

While changing your habits is one of the most basic solutions for text neck, it won’t necessarily be easy. If you are used to moving or acting in a certain way, you might find yourself slipping back into old, bad habits in spite of your best intentions. This can be frustrating, especially if it happens over and over again.

Fortunately, although technology may create problems, it can aid in solving them as well. If you need a little extra help remembering not to hunch over your phone, a text neck app like Text Neck Indicator LITE will provide timely reminders to straighten up and hold your phone at eye level.

In addition to apps, there are other devices that you may find useful. Posture correctors, for example, are designed to prevent slouching and the pain that so often accompanies it. Amazon sells a variety of them, ranging in price from $15 to $28 as of this writing.

3. Practice text neck stretches and exercises

Text neck develops because you’re holding your head in the same stressful position for long periods of time. Moving your neck and shoulders around regularly can do wonders to ease stiffness and discomfort. One study even suggests that exercise and physical therapy are more effective in reducing neck pain than medication, both in the short term and the long term.

Before you start a new exercise routine, talk with your doctor to make sure that the exercises you have in mind are safe for you.

Once your physician gives you the go-ahead, these 35 stretches and exercises may be a good place to start. Set aside some time each day to slowly work through that list and figure out which stretches work best for you. Be careful not to spend too much time on these in the beginning, especially if you aren’t used to exercising that part of your body. It’s healthier and safer to build up to your desired exercise routine over time.

4. Get text neck massages

Massage is a popular method of pain relief, in part because it can be very effective and in part because it just feels good.

You don’t have to go out and pay for a masseuse to enjoy the benefits of a good massage, though. Self-massage is a quick and economical way to get pain relief. You can teach yourself some self-massage techniques and then use them whenever and wherever you feel the need!

If you do have the time, budget, and desire for a professional massage, there are several styles to choose from. Each of them has its pros and cons. Read up on the different types of massage and pick one that suits your needs.

5. Try chiropractic care for text neck pain

Chiropractors are trained to treat many back pain sources, from traumatic injuries to text neck. They will manipulate your spine into better alignment and provide advice on what you can do on your own to reduce neck and back pain.

As always, you’ll want to talk to your doctor before consulting a chiropractor, as it may not be a safe treatment option for everyone.

6. Physical therapy for text neck

Like we mentioned earlier, physical therapy can be extremely effective at providing long-term pain relief, more so than medication. Most reassuringly, it has a good track record of success in text neck cases.

A physical therapist will use multiple treatment methods to decrease or even eliminate neck pain. These methods may include exercises, heat/ice therapy, joint manipulation, guidance on changes to your daily routine, and many more. The exact treatments used will depend on you and your needs.

7. Consider TENS unit therapy for neck pain

TENS (transcutaneous electrical nerve stimulation) units use low-level electrical pulses to eliminate pain. There is limited large-scale studies of its efficacy, but it also has a low risk of side effects.

If you’ve tried other treatments and they haven’t helped, talk to your doctor about TENS unit therapy and if it could work for you.

8. Talk to your doctor about neck pain injections and surgery

If you have tried all of the above treatment options and are still experiencing debilitating neck pain, it might be time to consider something more drastic. Injections or surgery may provide relief when more common treatments just aren’t enough.

If regular medications are insufficient to curb pain, your doctor may recommend injections, such as trigger point injections. These involve injecting anesthetics or steroids directly into the affected muscle. They are used to treat a variety of aches and pains, including neck pain.

Surgery is another treatment option to be aware of, although you more than likely won’t need it. One scenario that may require surgery is if your text neck has resulted in a severely herniated disc—though again, this happens only very rarely. While surgery isn’t often used as an initial treatment for herniated discs, it sometimes becomes necessary after other treatments fail to adequately address the pain.

Injections and surgery are a last resort, and the odds of your needing either of them are slim. Text neck is a very treatable condition, especially when caught early. Only in the most severe cases will you need to resort to interventional treatments.

Find help

Dealing with pain alone can be scary. Always talk openly to your doctor about the challenges you’re facing to see how they can help.

If you’re suffering from severe or long-lasting pain in your neck, it may be time to talk to a pain specialist. They will help you decide which treatment is right for you and develop a comprehensive pain management approach that helps you get back to your life. If you’re in Arizona, get in touch with one of our pain doctors today for more information!

Feeling sad, anxious, lonely, or depressed can make you feel isolated, especially if you’re suffering from chronic pain. Maybe you think nobody understands or you’re afraid of telling those around you how you feel. Reaching out for help may seem difficult. You may not know where to turn, or feel embarrassed about your suffering. Know that there’s nothing to be ashamed of. Getting help is the best possible thing to do. Fortunately, many mental health resources are available to connect people with help, whether online, by the phone, or on your smart device. Here’s how to find help.

1. Call a hotline

For those feeling suicidal or experiencing a crisis that requires immediate help, call the National Suicide Prevention hotline by dialing 1-800-273-TALK. The call will be routed to a trained counselor at the nearest crisis center. Callers may remain anonymous while getting the help they need.

The federal Substance Abuse and Mental Health Services Administration also offers a helpline, available Monday through Friday, from 8 a.m. to 8 p.m. Eastern time. The number is 877-726-4727, and callers can receive information about services and treatments available in their area.

2. Call your doctor

Although many doctors, including primary care physicians, may not have studied mental illness specifically, they will be tapped into the resources available in your community. A doctor can recommend a skilled and compassionate therapist or offer a referral for a relevant support group or organization.

3. Tap into online mental health resources

When faced with overwhelming stress and mental health issues, you may be more comfortable looking online for support.  Sometimes your loved ones may be the source of the stress (for example, if you are the primary caregiver of someone with a terminal illness), or you may be uncomfortable talking with family or friends about a mental health issue. Online support groups can offer community and caring that is anonymous and available 24/7.

Mental Health America

This nationwide non-profit runs 240 affiliates in 41 states and offers a variety of support services and referrals to connect people who need help with the services best suited to their situation.

Their website offers a search tool that enables visitors to find a nearby affiliate. They also have other resources on their website, including a link for local support groups, online options, and even a crisis hotline if you need to speak with someone immediately.  Scroll down and you will find 100+ links for specific issues that include stress, grief, issues for primary caregivers, and much more.

National Alliance on Mental Illness (NAMI)

This non-profit organization offers affiliates in all 50 states, and can serve as a clearinghouse for other services and support systems. Visit the affiliate search page to find your local office.

NAMI also runs a hotline, reachable by calling 1-800-950-6264, Monday through Friday, 10 a.m. to 6 p.m. Eastern time. Through the hotline, callers may receive general information about mental health issues or referrals to support organizations. Trained volunteers are also on hand to lend a compassionate ear.

Daily Strength

Another great resource to find online help is Daily Strength. Their alphabetized list has support for everything from abstinence and celibacy to Zellweger Syndrome and everything in between! If you are looking for an online therapist, they have references for that as well.

Mental health blogs

Sometimes it can be helpful to read the experiences of others and develop community that way.

Blogs have revolutionized how we share our human experience, and there are many excellent blogs on mental health issues and stress.  Reading blogs, commenting on them, and even starting your own can be a great way to manage stress or process depression, anxiety, or other mental health issues.

Message boards

Another online resource is message boards. These boards can act as a way to compare experiences, ask for resources, and just get suggestions on dealing with an issue. There are many boards online. Try to find a board with lots of members who are very active, and follow the same rules of any online support group: if you feel you are being harassed or taken advantage of, report the offender to the moderator and leave if the issue is not resolved.

You can find more information about free therapy options online here.

How to stay safe online

However you choose to get support online, always stay safe in your interactions.

Do not give out personal information that could direct someone to your house or your family, and follow your instincts when it comes to your interactions. There are some people who would take advantage of the vulnerable state of people in online support situations.

The key is a good moderator who is proactive and protective. Following a few safety guidelines will make your experience more positive and allow you to get the support you need!

4. Use your phone

If you’re like the average adult in the United States, there are few times in your day when you are not holding your smart phone in your hands. If you’re not, it is nearby and easily accessible. Whether good or bad, we are a culture that is tethered to our devices.

When it comes to managing mental health resources, the smart phone may be one of our greatest allies. Smart phone mobile apps exist to help people track their exercise and diet. People can tap into a variety of tools to help them with daily productivity. Can similar platforms help people with their mental health care as well?

Benefits of smart phones for mental health

In November of 2014, Newsweek presented a report on the lack of technology available for individuals dealing with a variety of mental illnesses. It speaks to the stigma and isolation that many feel when it comes to sharing their stories. Perhaps there is an erroneous belief that if no apps exist for tracking mental illness, the mental illness itself doesn’t exist.

The report discussed several recent projects that are exploring the way technology can be used to address mental illness in the United States. One in four adults is directly affected by some level of mental illness and 6% live with a more serious diagnosis. At the same time, there are still a staggering number of people in our country without access to mental health care.

The researchers believe that technology could bridge this gap. Rather than requiring patients to jump through a variety of increasingly difficult hoops just to start the diagnosis process, they can use an easily downloadable app. Let’s look at what some recent studies have had to say about smart phone apps and mental illness.

Making the diagnosis process easier

In July of 2014, researchers at the American Friends of Tel Aviv University published a reportabout an application they developed that would kick off the diagnosis process and reach more patients affected by mental health issues than traditional methods.

Ninety percent of reported suicides are attributed to mental health issues and, according to the World Health Organization (WHO), it has the largest burden of any disease on social and economic infrastructures around the world. The urgency to address this issue is only increasing, but the tools at the disposal of medical professionals are sorely outdated. This new technology from Tel Aviv University could be the essential piece missing from most traditional treatments.

The observable indicators of mental health are generally behavioral. Since most people already have smart phones at their disposal, tapping into this technology seems like the most obvious next step. The smart phone can monitor behavioral patterns that are typical of a variety of mental health issues.

From Dr. Uri Nivo:

“Bipolar disorder, for example, starts with a manic episode. A patient who usually makes five or ten calls a day might suddenly start making dozens of calls a day. How much they talk, text, how many places they visit, when they go to bed and for how long — these are all indicators of mental health and provide important insights to clinicians who want to catch a disorder before it is full blown.”

The application will have significant privacy protections built in so the information is only accessible by the patient’s trusted medical professional team.

Tracking behavior patterns and mental health indicators

Another research team, this time at Dartmouth College, had a similar thought. In September of last year they released this study of a new app that tracked the behavior of college students. The Android app, called StudentLife, compared relative happiness, stress, depression, and loneliness to academic performance. Using algorithms, the app can monitor these aspects of the students’ lives to determine if there is concerning behavior. Both passive and automatic sensor data from the phones showed strong correlations between the students’ mental health and performance in school.

For example, students who have better sleep habits and more social interaction were less likely to experience depression. Class attendance was not an indicator of overall wellness. Students who had more conversations were more likely to have higher grade point averages than their counterparts. In fact, the sensor data on the app was able to predict the student GPAs based on their behavioral patterns.

The initial study avoided providing feedback to the students in an effort to appropriately gauge the correlations between behavior, performance, and depression. However, in practice, feedback and intervention would be a key component of the apps function.

The future of smart phones as mental health resources

Recently, a Kickstarter campaign was successful in raising the funds to develop a smartphone app that can facilitate conversation and support for individuals dealing with the impact of mental illness.

With the popularity of Fitbit and other apps and smart devices that can help people track their physical health, it only makes sense to develop components for mental health. Mental health is often something that requires long-term support so our culture needs to shed the stigma of defectiveness that comes with a diagnosis and work on the ways mental health patients can get the help they need when they need it.

If you or someone you care about could benefit from additional support in the form of smart phone apps, there are a variety currently available. This directory from PsychCentral is a great starting place. All of the apps listed are free. The apps are designed for several conditions including anxiety and post-traumatic stress disorder (PTSD). As always, when dealing with major health concerns, whether physical, emotional, or mental, consult with your doctor about the best treatments for you.

These are just the beginning of mental health resources you can find to help. Hit the comments to share your favorites as well. 

Diabetes management involves tracking an overwhelming array of details. This can include medical factors such as blood sugar levels to lifestyle components like diet and exercise. Fortunately for the more than 29 million people in the U.S. living with the disease, a variety of diabetes apps and online resources have emerged to simplify the process. Patients with diabetes can use the internet in a number of ways to help. They can understand their risks, maintain their health, and learn about symptoms or new treatments. This can allow them to be better prepared and informed when seeking medical care.

1. Fooducate

With the tagline, “eat a bit better,” the app Fooducate grades food and food products using a scientific algorithm designed to simplify healthy eating. To learn a product’s grade, all you have to do is scan an item’s barcode in the grocery store. Scores, which range from A to D, are based on ingredients and nutrition facts. The least processed, most nutrient-dense foods receive the highest grades.

The app’s explanations also reveal which foods are high in sugar and fat, helping you make better food choices for diabetes management.

For more information relevant to diabetes, visit the app’s website to read a blog catering to people with the condition. It explores issues like whether coconut sugar is preferable to traditional sugar because of its low glycemic index. (Answer: Treat coconut sugar the same as regular sugar.)

The app is available for iPhones and Androids for free, but offers in-app purchases geared to special diets including gluten free. The robust array of features included makes diabetes management easier.

2. Diabetes In Check

This free app is only available on the Macintosh platform, but it offers recipes, a message board to connect with other diabetics, and a way to track blood glucose. The tracking capability allows you to see how exercising, eating various foods, and experiencing high or low stress levels affects blood glucose levels.

The app even reminds you to take your medication and enter data for food or exercise. An in-app barcode scanner quickly decodes the carbohydrate and nutrition information for the packaged foods you eat while another section provides quick answers to let you know if certain foods are off-limits.

An in-app purchase is available if you’d like weekly meal plans to solve the enduring mystery of what’s for dinner.

3. Glooko

Glooko helps people with diabetes track blood glucose levels and send information directly to their doctor through email. After downloading the free app, available on iPhone and Android platforms, you’ll be able to upload readings into it directly from your glucose meter. Graphs provide snapshots of glucose levels over time in an easily readable format.

Glooko also has the ability to track diet, exercise, and medications. A food database helps you to learn more about healthy options and allows automatic updates into the diet log. The app is cloud-based, which means you can view data from any device with an Internet connection.

Tracking health information is a foundational part of diabetes management. This app is an easy way to do that.

4. Diabetes 24/7

Diabetes 24/7 is an online database run by the American Diabetes Association (ADA) that helps track health data including blood pressure, blood glucose, and cholesterol levels.

The database integrates with Microsoft’s HealthVault, which is a free, comprehensive online portal that connects to other health-related apps, including those from select laboratories, hospitals, pharmacies, and insurance companies. Even if your laboratory or hospital isn’t connected to HealthVault, you’ll still be able to upload electronic copies of blood work, scans, and other tests.

HealthVault can also connect with devices like blood glucose monitors, making it easy to upload readings. As a bonus, the system provides ways of tracking exercise, diet, and other health goals.

HealthVault also provides the ability to send important health information to family members or doctors. In all, the system helps paint a complete picture of your health for diabetes management. Although it’s free, you’ll need a Hotmail or Outlook account to join.

If you’re looking for a comprehensive, one-stop shop method of diabetes management, HealthVault and the ADA’s diabetes app is a good option.

5. Diabetes Mine

This blog/online newspaper covers all things diabetes with a helpful, positive slant. You’ll find research updates, reviews of new technology, and human-interest stories, such as an article about Miss America contender Miss Idaho, who is surviving and thriving with diabetes.

Founder Amy Tenderich studied to be a journalist but changed course after receiving a type 1 diabetes diagnosis in 2003. More information is better when it comes to diabetes management, and this site helps make the road an easier one to walk.

6. Diabetic Connect

If you don’t know others living with diabetes, Diabetic Connect might be for you. The online social network features recipes, information about treatments and the latest news, and options for linking into the diabetes community to meet other people living with the condition.

The website also offers free downloads like an e-book with delicious desserts designed especially for diabetes.

7. Diabetic Living

Diabetic Living is the online home of a print magazine, but offers special, web-only content including recipes, free e-books, videos, and other education content designed to help with diabetes management.

The website also has a “What to Eat” section offering ways to navigate restaurant menus and explaining the different types of fats so people are able to better to create healthy diets.

8. Diabetes Self-Management

This magazine and blog is chock-full of helpful information and scrumptious-sounding recipes like chocolate mocha pudding and smoked sausage pita pockets, all developed with diabetes diet requirements in mind.

Diabetes Self-Management began as a print-only magazine in 1983, and has won 367 awards since its start. Although the organization continues to publish a print edition, you’ll find plenty of information available online ranging from web-only exclusives to a selection of articles from the print magazine.

Covered topics range from weight loss and women’s health to dental and foot care. An entire section is also devoted to complementary medicine, which includes yoga and massage.

If you’d like to receive information straight to your inbox, the publishers produce a free, weekly newsletter to keep you up-to-date on all things diabetes.

Medical websites for diabetes information

Beyond diabetes apps are medical websites filled with information. Medical websites are typically those run by larger organizations or government agencies to provide the most up to date medical news and information about conditions. The two most popular websites for medical research on the web include the following.

Mayo Clinic

This non-profit leader in medical care around the world has major campuses in Minnesota, Arizona, and Florida and clinics all over the country. It has been considered one of the top facilities for medicine for decades and is frequently at the cutting edge of research. The Mayo Clinic puts patients first and provides the best medical treatments and testing possible.

The clinic developed their website to be an evolving resource for patients and doctors. Their information on diabetes is comprehensive. It’s based on the most current research available and is always improving as they add new research.

WebMD

This site was developed to provide medical information to the public by partnering with medical professionals and journalists. Board certified physicians are screened and vetted before they begin contributing to the site. WebMD offers interactive pages, the latest news, and community forums. Their mission is to provide users with information on health concerns, health research, and connections with others who have shared experiences. Diabetes patients can use WebMD to learn related news, connect with others, and become more informed about their condition.

These websites certainly aren’t the only resources available online. Other top medical sites include PainDoctor, Medline, and the National Institutes of Health (NIH).

Diabetes social media support groups

Social media has changed the way we communicate as a culture. Communities are no longer restricted by location. People from all over the world can discuss diabetes and other issues on these online forums. Some of the most popular social media sites include:

• Facebook: Currently one of the most popular social media groups, Facebook has the ability to connect people with diabetes from around the world. The power of community can’t be denied and knowing that others have similar experiences can be powerful medicine. Individuals can learn about treatments and how they have worked for others who have tried them. Groups, many of which are closed and private, can also facilitate conversations. Search “diabetes” to get started.
• Pinterest: While you may not think about Pinterest when it comes to diabetes, this visual site can be a great resource. Pinterest is still the fastest growing social media site today.
• Twitter: Individuals with diabetes are making their experience public by sharing their stories 140 characters at a time. Diabetes patients can also follow organizations such as the American Diabetes Foundation and the Diabetes Hands Foundation to get up-to-date news right on your smart phone.

Diabetes blogs

The blogging boom started about a decade ago. Anyone who has something to say on a subject is willing to start a blog on it. You can find professional blogs, hobby blogs, and interest blogs based on anything you can imagine. For diabetes related content, there are blogs written by patients and doctors, both of which can provide support and information.

Some can’t-miss blogs are:

• Six Until Me: The project of Kerri Sparling this blog is about her own experience with type 1 diabetes. Kerri was diagnosed in the 80s. She started the blog in 2005 to give a voice to people with the disease on the internet.
• Insulin Nation: This blog provides details about insulin and all the available technology distilled in an understandable and readable way. Their mission is to bring information about diabetes treatments to everyone living with the disease.
• A Sweet Life: Couple Mike and Jessica were both diagnosed with type 1 diabetes and ultimately decided to create a resource for others coping with this disease. Their main focus is on creating and maintaining a healthy lifestyle so that diabetes control will be satisfying. The site features news as well as first-hand stories from contributors.
• Diabetes Stories: Created by Riva Greenberg, this website is intended to share real life stories of patients living both types of the disease. The mission is to provide resources and personal stories to show people how to thrive with a diagnosis of diabetes.

Get started on diabetes apps and websites

The internet allows people to stay informed and connected in a way never before seen in human history. Access to websites and social media through mobile devices provides near constant access to information. The key is to make sure to disseminate the good from bad information. Using reliable resources like those listed here is one way to ensure that you get the best information possible.

What diabetes apps and websites do you visit for information?

Mental health and how to practice self-care are subjects most people know little about. Psychology can be scary and difficult to understand, especially when you are in the thick of a problem like depression, anxiety, anorexia, or any other psychological disorder. How do you find help for these issues if you are not ready or sure you should reach out or pay big bucks to get some much-needed therapy? Look no further than YouTube! Kati Morton is a vlogger we love who can help bridge the gap and provide you with the resources and motivation you need to take the first step towards a better you.

Kati Morton: Who is she?

Morton is a licensed marriage and family therapist who received a bachelor’s degree in psychology as well as a master’s degree in clinical psychology from Pepperdine. She graduated at the top of her class and started her career by working at an eating disorder residential clinic and afterwards specialized in eating disorders management, such as anorexia nervosa, bulimia nervosa, and compulsive eating/binge eating disorder. Morton currently practices in Santa Monica, CA and is an entrepreneur and YouTube vlogger who has built a global mental health community of over 100,000 followers.

Morton started this journey by realizing that treatment needed to be provided sooner to patients when she worked in a hospital treatment center. A lot of people ended up hospitalized because, after they had refused treatment for so long, there were no other options. She found so many people who could not benefit from counseling because they were too sick to actively participate or give feedback in their sessions. That is when she decided that more had to be done ahead of time to prevent these problems from getting critical. As Morton puts it:

“I have made it my mission to share my knowledge and education with anyone who will listen. I hope that by creating videos, blogging and using various social media sites I can raise awareness of these diseases as well as create a safe place where people can speak candidly about their own battles.”

How can Kati Morton help you?

Since 2011, Morton has been providing fantastic advice via video about numerous topics related to psychology and mental health. Every Monday and Thursday, she posts new videos answering questions from her growing community that fall under the category of mental health.

These videos can be a valuable tool for those with chronic pain as she addresses common issues like “What is a normal amount of anxiety?” and “Self-hatred & how to deal with it.” Morton also provides unique insight into the mind of a therapist and shows her followers how to identify good therapists, what to expect from therapy, and choosing what therapy is best for you.

The best part about Morton’s videos is how she addresses common mental health problems. She carefully breaks down each specific issue and analyzes them so that even a nonprofessional can grasp the concept. She does this in a positive and approachable way that turns an ominous topic into something easy to understand. She also provides feedback on why these problems are occurring, as well as expert advice on how to combat mental health issues.

Morton is also energetic and a joy to watch. Her personality is engaging and it is very obvious that she is not only highly-trained, but does significant research on every subject she touches on.

Morton nurtures her community by providing a judgment-free place where people struggling with mental health issues can go and share their experiences without fear of being shamed or belittled. When she shares knowledge, she does it so that everyone can understand mental health a little better in order to continue to spread knowledge and help others. Morton also focuses a lot on mental maintenance rather than just treatment after the fact. To see this first hand, take a look at her videos on positive self-talk and self-care.

These are all reasons why Kati Morton is a vlogger we love.

Where can you find Kati Morton?

Kati has built her community network on a ton of different social media sites. This is the main way she interacts with her fans and answers questions that you see in her videos. If you are interested in getting involved you should check out and be a part of her growing group.

• She has her own website. Here you can join her forums and see all of the non-video advice she has given her followers. She also has her videos posted here and you can sort and search for videos by the various mental conditions you are interested in. Don’t be afraid to jump in and join the crowd as her forum is exceptionally warm, thoughtful, and always happy to help.
• Kati also posts inspirational pics and quotes as well as answers questions on Tumblr, anonymously and not. If you are looking for some sound advice or just need a laugh, be sure to check it out.
• Kati is also on Google+, Facebook, Twitter, Pinterest, and Instagram.

Mental health is a long journey of self-discovery and treatment. There is no magic bullet or cure-all that can fix your problems. Kati Morton’s insight provides a unique perspective into the mental health field and it is why she is a vlogger we love.

For a deeper dive into mental health issues, take a look at the resources at the National Alliance on Mental Illness.

Technology is fundamentally changing the ways we live our lives. It has proliferated into every aspect of our civilization and it influences every person regardless of age, gender, or profession. Recent technological growth doesn’t show any signs of slowing down and we are still trying to figure out how that will shape the future. That raises an interesting question though, just how much does technology affect our mental health and is it for the better or to our detriment?

The best way to evaluate this question is to look at some of the latest research that is being done. Let’s take a look at what benefits and risks are taking place due to the development and use of technology.

Facebook and social media

This is arguably the category that affects the most people in modern society, especially children and young adults. Social media is easy to use and allows us to connect with people all over the world. This sharing of ideas and beliefs can help build a society and constantly reconnect us with those who share our interests. It allows for people to build local and distant support structures that can help reduce stress and depression as well. According to a study by Dr. Larry D. Rosen, social media provides a safe place to learn socialization for children as well as a powerful tool for teaching and engaging young students.

Along with the benefits come some very real risks if the overuse of social media occurs. Teens who overuse Facebook were found to be more narcissistic, while also showing more signs of other disorders like antisocial behaviors and aggressive tendencies. Excessive use has also been tied to greater levels of anxiety, depression, and makes people more susceptible to future mental health problems. Finally, social media perpetuates “FOMO” or fear of missing out – a recent development where children and adults feel pressured to share every experience or be afraid of missing some crucial social moment.

Other peer-to-peer networks

Researchers at MIT and Northwestern University have also developed a new tool that helps those with anxiety and depression. This crowd-sourced tool helps create a support network among its users, but it also teaches them cognitive reappraisal – the ability to identify self-blaming negative thought patterns and then how to cast the events in a different light. The tool’s purpose is to expose these patterns to the users and then allow them to apply the techniques to future events, and even teach others.

While this new tool has been shown to be effective, it has only been shown to outperform conventional self-help techniques. It is unclear if it has long-term benefits as it is common with technological self-help programs to experience a high turnover after the first few months.

Smartphone apps

There are thousands of apps out there for your smartphone ranging from games to flashlights. This technology also provides over 800 applications dedicated to the physical and mental health arena. A recent literature review showed that these apps can provide a cheap, effective healthcare experience while significantly improving the treatment accessibility for the average person.

The newness of this technology lends it to criticism. There is little scientific evidence to vouch for the effectiveness of these applications and a lot of apps are merely money grabs. The general population doesn’t know how to evaluate these apps quite yet, so it will take some time and governmental guidance before they become commonplace and reliable. These apps can also incorporate some popular processes and techniques, but too often lack insight and guidance from healthcare professionals.

Wearable tech

Wearable devices often look like they are straight out of a sci-fi flick from head/wrist bands to full jackets, but they can have a significant impact on your mental health. They allow deeper insight into a person’s mental and physical state and emotions by tracking a plethora of physiological conditions like sleep patterns, breathing, heart rate, and skin conductance. Furthermore, another study suggests that wearables can track movement in patients and that, by analyzing their rest patterns, more accurate drug prescriptions could be advised based on their daily patterns.

The technology doesn’t have much supporting data or analytical capabilities as of yet. Since this is a new concept, it is difficult to accurately interpret the data. Development could be a challenge because the data will also be somewhat unique to the person since conditions vary widely across people so it is unlikely to useful or reliable anytime soon.

Big data

A new study has been funded that uses big data to reclassify psychiatric patients from the old Diagnostic and Statistical Manual of Mental Disorders (DSM) labeling system. The reason for this is because mood disorders are quite prevalent, but the treatment for them is less than 25% effective. This initiative will focus on regrouping patients based on in-depth data profiles developed from big data sources that include clinical, environmental, and genetic data, just to name a few. It is the hope that this new methodology and approach will allow for the creation of a powerful visual tool that will cluster patients with mood disorders, thereby providing valuable insight to clinicians.

Machine learning

Most conditions are easier to manage the earlier they are discovered in a person’s life. That is why researchers at the University of Pittsburgh have evaluated the use of machine learning, a subfield of computer science that gives computers the ability to learn without explicit programming. This machine learning technique is used in combination with functional magnetic resonance imaging (fMRI) data in an attempt to predict the risk of teenagers developing various mental disorders, specifically depression and bipolar disorder. The experiment had promising results by accurately identifying those who were healthy versus at-risk. It is expected to yield further relationships and may affect the development of early treatment and preventative efforts.

What effects has technology had on your mental health?

There are hundreds of distractions and diversions in the modern world, from watching television to Sudoku. A lot of time is devoted to seeking entertainment and ways to unwind from the stress of a job, family, and everyday life. Video games have become increasingly popular as well and researchers are trying to tackle the perceived negative stereotypes that have been commonly pinned on the industry. Too many people ask, “Are video games bad for you?” As with all things, mostly no, in moderation. More importantly, did you know this form of entertainment could actually bring big benefits to your mental fitness?

What is a video game?

Merriam-Webster defines a video game as “an electronic game in which players control images on a television or computer screen.” From this, we can see it is a very broad topic. Video games also have their own culture and segmented populations that focus on one genre over another, have their own likes and dislikes, as well as elements that make a game enjoyable. Drs. C. Shawn Green and Aaron R. Seitz noted in their study about videos games and their cognitive effects:

“The term video games refers to thousands of quite disparate types of experiences, anything from simple computerized card games to richly detailed and realistic fantasy worlds, from a purely solitary activity to an activity including hundreds of others, etc.”

So are video games bad for you? In short, video games have a lot of variation and intricacies, but there are some specific types that provide better influences on the mind than others, with a trend toward video games in general providing positive benefits.

What are the best video games to play?

Video games are so diverse that it really depends what you want to get out of the experience. Here is just a few of the positive things and research that video games have been known to provide and what that could mean to you.

1. Improves younger children’s abilities

Video games can help young children develop social cohesiveness and intelligence at school and with the community at large. Researchers found that high game usage was an excellent indicator of a child’s intellectual capabilities and overall scholastic performance.

Another study found that video games also foster better motor skills and hand eye coordination (such as those that can be found on the Nintendo Wii), although further research is required. Researchers do warn, however, that while more video game time can have positive results, it must be balanced with activities away from a screen as part of a child’s growth and development.

2. Provides therapy for those with chronic illnesses

A study done by the University of Utah found that certain video games can help with the management of chronic conditions as well as help empower and motivate users. While most of these were games specifically designed to do this, others were found to have similar effects. The Utah researchers state that video games can be used as:

“[N]onpharmacological interventions [that] may enhance patients’ resilience toward various chronic disorders via neuronal mechanisms that activate positive emotions and the reward system.”

3. Reduces anxiety and pain from medical procedures

Virtual reality (VR) video games are starting to be used more to shield patients, both children and adults, from the pain of a medical procedure. Multiple studies presented at the American Pain Association’s annual scientific meeting showed that VR can effectively combat anxiety and acute pain. One study shows that the game gives more benefits than simply being a distraction, as it is believed to impact the way in which the brain responds to painful stimuli.

4. Helps relieve stress and depression

A common myth about violent video games is that they increase the user’s aggressive behavior. A study by Dr. Christopher J. Ferguson finds quite the opposite, where young adults, both male and female, who play violent video games became less depressed and hostile after another stressful activity. Video games are also a stress reliever, but Dr. Ferguson warns that more research needs to be done. However, he is optimistic that video games could be used as a type of therapy for young adults and teens.

Another study, conducted by the University College in London, showed a correlation that video games across genres could help reduce work-related stress, although the exact reason for this is unclear. The study also showed that first person shooters and action games have the greatest effect at reducing stress. Overall, the study showed that those who play games after work recover from the stress more quickly as well as are better at handling it the next day.

Are video games bad for you?

There are many positive effects that can come from playing video games, but there are a few risks as well. Most of these risks revolve around a user being addicted to video games and following similar patterns that are related to other addictions. This addictive behavior leads to most of the common stereotypes and fears developed about video games including the following behavior in players:

• Being extremely antisocial
• Obesity
• Irritability and aggressive tendencies
• Trouble focusing or paying attention
• Confusion between reality and fantasy

While these have been known to happen, according to the research, these conditions are not only rare, but also disappear once the patient no longer plays video games. Moderate use has not been connected to these conditions and further research is still required to exactly define what constitutes excessive game playing.

As with most activities, video games are best in moderation and can have loads of benefits for children and adults alike. So, if you are looking for a new hobby, gaming could be the right choice for you.

What do you think: Are video games bad for you? How have video games helped you with work, school, or life?

We all have had high stress and anxiety days and sometimes weeks at a time. This can come from happy events like pre-wedding jitters or job-related activities like prepping for a career-changing meeting. Did you know, however, that it was found in a 2012 survey that 66% of people feel similar stress levels from losing their phone? This new trend called “nomophobia” and is related to the question: Is cell phone addiction real? Nomophobia is being seen more and more across the world and has shown significant growth since a 2008 study showed that only 53% of people had this fear.

Is cell phone addiction real? 

Nomophobia, short for no-mobile-phone-phobia, is the fear of being without a mobile device, or more specifically, out of mobile contact. Simply put, it is a word for cell phone addiction. Currently, it isn’t listed in the Diagnostic and Statistical Manual of Mental Disorders, although there is talk of adding it to the next edition. Why can misplacing a cell phone lead to high anxiety, panic attacks, and distress in a person?

A prime factor can be contributed to how much dependency the average person has on their smart device. It is used for scheduling, organizing our lives, information gathering, staying in contact with loved ones, and much more. It is unsurprising that losing such a valuable tool would be a stressor. It is also believed that the major drivers for nomophobia are boredom, loneliness, and insecurity.

A recent study actually found that high engagement with a cell phone and the internet is linked with anxiety and depression as well as using devices as an emotional coping mechanism. The same research, however, did find that using your phone to alleviate boredom did not negatively contribute to anxiety and depression.

Nomophobia is a modern phenomenon that has only come about within the last decade because of the massive expansion and penetration of smartphones in the global market. Smartphones have become so necessary and ubiquitous, it is hard to tell if you are addicted unless you take the time to find out.

Do you have cell phone addiction and how bad is it?

Scientists from Iowa State University have come up with a “Nomophobia Questionnaire” to help measure and evaluate a participant’s nomophobia severity. It uses a 1 (strongly disagree) to 7 (strongly agree) scale to quantify this condition. The scale was developed by interviewing grad students and ascertaining their thoughts about their cell phones. There are 20 questions on the survey that were created using this data and they can be surprisingly revealing.

For example:

• If I could not use my smartphone, I would be afraid of getting stranded somewhere.
• I would be worried because my family and/or friends could not reach me.
• I would feel anxious because I could not check my email messages.
• I would feel nervous because I would not be able to receive text messages and calls.

The researchers from this study analyzed this data and found that there are four key components that make up nomophobia:

1. Poor or lack of communication with people
2. Loss of connectedness
3. Inability to retrieve information instantly
4. Loss of convenience

As a word of caution, this study is very new and there has not been a lot of research yet on all of the effects of nomophobia. So while there are negative side effects of heavy cell phone use, it is not yet proven that every aspect is a problem nor has there been an in-depth study on the benefits.

Now that we have touched on what nomophobia is and how it can be evaluated, why is it such a problem?

What are the consequences of cell phone addiction?

There are numerous side effects that can be observed from constant cell phone use. These can range from physical issues to mental health problems that can lead to chronic pain. Let’s visit each in turn.

The physical

Texting neck occurs when the neck is repetitively strained and is frequently caused by hunching over a smartphone. This can cause major pain to your neck, shoulders, and upper back in general. Robert Bolash, MD, a pain specialist at Cleveland Clinic notes:

“Neck muscles, in their proper position, are designed to support the weight of your head, about 10 to 12 pounds. Research shows that for every inch you drop your head forward, you double the load on those muscles. Looking down at your smartphone, with your chin to your chest, can put about 60 pounds of force on your neck.”

That is quite a lot of extra pressure on your spine and, on average, a person spends 700 – 1,400 hours a year in this position!

The mental

There have also been numerous studies that link bad posture (aka hunching over a cell phone) to other neurological conditions such as headaches and depression. There is also evidence that people who lose their phone can suffer from withdrawal. Finally, if you are still wondering is cell phone addiction real, a survey done by TeleNav, Inc. should provide a pretty strong case. This study found out some startling facts, such as one-third of participants would be more willing to give up a sex for a week than their smartphones. If that isn’t bad enough, one in five said they would rather go shoeless than phoneless for an entire week!

Tips and tricks to avoid the pain

Here are some quick ways to help fight the physical and mental pain that excessive cell phone use can bring:

• Try to look at your phone in the neutral spine position. Hold your phone up or only move your eyes down. If you need help, there is even an app called Text Neck that could be just the thing you need.
• Work on your overall posture. It will help with text neck and provides a host of other benefits.
• Stretch more. Take five minutes a day to work out your neck with easy exercises or go to your nearest yoga studio.
• Put the phone down. Avoid the issues all together by ditching your phone for a few hours. Taking time to go out and connect instead of staring at your phone will have loads of positive effects.

What do you think — is cell phone addiction real? What are your experiences with cell phone addiction and the pain it causes?

Controlling those hunger pangs can be one of the most challenging things during a busy day. Being in high stress mode and having little time can make your cravings get out of control and make you reach for the nearest candy bar and a comfy couch. So, how do you train your brain to stop yearning for a bag of chips and start wanting to go that extra mile? The answer could be gamified apps.

What is gamification?

Gamification is the use of game elements in non-game contexts. Specifically, gamified fitness apps are used to engage users in a variety of health-related tasks to increase the user’s self-control and to modify their behavior to be more goal-oriented.

For example, gamified apps take everyday activities (like tracking calories) and turns them into a game-like scenario that clearly monitors and displays progress (calorie intake per day). This progress can then be translated into rewards based on goals like achievements and public recognition that gives the user gratification and reinforces their desire to continue on their personal goals.

Do they work?

According to a study done by the University of Plymouth, playing Tetris as little as three minutes can lower cravings for substances like food and drugs by as much as 20%. Of course, the success can vary greatly depending on the user, but with results like that, what do you have to lose?

The problem with this gamified approach is that it requires careful planning and execution for an application to actually help the user and seldom do apps live up to this goal. The best apps tap into a person’s intrinsic motivations to prosper. This is accomplished by providing the user with a focused reward like badges, as well as a unique story to get over the initial hump of starting the tough journey on a road to achieving goals. And finally, they’re also fun and engaging. Gamified apps also require the user to have the desire to succeed, but they do add a level of motivation by allowing you to check things off a list and be rewarded with colorful reinforcement.

A big reason the most popular gamified apps flourish is that they tap into a person’s aspiration to win in a friendly competition. That is why they usually host a function that allows you to compare times and achievements with friends and other members of a likeminded community. Gamification has been shown to work, but there are some caveats to these positive effects. Not every person is motivated by the same things, so you have to choose wisely when you are picking an app that will best help you thrive. The success of these apps also is dependent on the quality of the user base. If you don’t fit into the culture the app develops, it is unlikely that it will assist you in reaching your goals.

Are gamified apps right for me?

Mobile games are a modern craze and health and wellness apps are no different. You can find hundreds of different fitness apps in the Google or Apple stores that claim to give huge results, although most are unrealistic. The tracking they provide could be invaluable to someone who is dedicated to succeed. The game style also provides enjoyment and entertainment to otherwise boring or difficult challenges.

So, should you go download one now?

It depends. Like most self-tracking tools, it is heavily dependent on the user. If you have no interest in changing your eating habits, a gamified app is unlikely to promote the change. Although, if you are ready to take the leap, there are gamified apps that provide excellent encouragement and support, which will help you overcome your initial roadblocks. It is important to note that the research so far is relatively new, but gamification seems to work best on short-term goals. It can help you build habits that will last long after you stop using the application, but that can be a big benefit as the early stages of any fitness goal are often the hardest.

In short, gamified apps can be a big benefit and a great tool to use, but only if you find one that is tailored to your current interests and motivations.

How to get started

If you’re ready to get started, check out one of these apps if you’re looking for that extra motivation to keep your diet and exercise plan on track.

1. SuperBetter

SuperBetter is a free app designed by author Jane McGonigal that has helped nearly half a million people achieve goals from overcoming anxiety to forming better eating habits. Once you choose your main goal you can add quests to complete to earn points in different stats. It comes with prebuilt adventures or you can craft your own to better suit your needs. It is a fun app with tons of features, so if you are looking to succeed, it might be perfect for you.

2. CraveMate

CraveMate helps you focus on the moment, like when those pesky junk food cravings hit. It encourages you to stay mindful and allows you to share your success with others who will support you. You can do this by taking a photo or writing a text, post, or email. It allows you to set alarms each day to remind you of your goals and gives you insights and tips on how to beat your cravings.

3. Health Month

Health Month is another highly customizable app that helps you identify motivations and choices in life. After you set your rules for a month, you have to agree to a contract that focuses on what you want to accomplish. It also provides colorful pie charts and tracks your progress as you play.

4. Mindbloom

This self-improvement app is a fun, story driven way to make real progress in a variety of goals. Once you have identified what is important to you, the objective becomes to grow and develop your life tree. You do this by accomplishing objectives you set in your personal development plan, such as eating healthier or providing a random act of kindness. This game provides tons of rewards like points and badges that motivate you to do the things you have always wanted to do!

What gamified apps have motivated you to reach your goals?

Blogs can be a powerful tool to share information to a wide spectrum of people. Bloggers tell compelling stories, inspire change, and help us do things that we never thought were possible. If you are ready to dive into a healthy lifestyle filled with delicious and easy-to-make food, you need to check out the blog Pinch of Yum. It will make you a health food believer and bring a smile to your face.

“In the cooking department, I’m a food enthusiast with an appetite for almost anything.” – Lindsay

Lindsay Ostrom is a caring and supportive food blogger who used to be an elementary teacher who blogged in her off-hours. Now she focuses her energy on Pinch of Yum, her blog where she creates delicious recipes with detailed instructions, using her photography skills to make your mouth water. She does this with encouragement from Bjork, her husband, and their number one fan, a beagle named Sage. Lindsay and her husband also lived in the Philippines for a year while working and teaching in an orphanage. These are just some of the reasons why Lindsay is a blogger we love!

You can find Pinch of Yum all over the web:

• The Pinch of Yum Facebook page has over 55K likes and is filled with all the same personality as the blog. Come for the great food recipes and check out advice on all kinds of other topics, like how to reduce your wardrobe.
• The Pinch of Yum Instagram page is also a terrific choice if you want to drool over the wide variety of Lindsay’s tasty treats. You can get some step-by-step instructions from how-to videos. You also get a glimpse of Lindsay and some of her non-food related adventures.
• Lindsay also manages a twitter where she doles out helpful hints and articles. One of the latest and most helpful is for those who want to save time and dishes. Check out 21 Low-Stress Weeknight Dinners to Make in One Pan.
• Take a look at over 16K pins on her to-die-for Pinterest account. With over 60 boards to choose from, you can always find something to fulfill even the oddest craving.
• Don’t forget Pinch of Yum’s YouTube channel. Not only does it have some awesome food recommendations, but you get to watch this quirky blogger take an axe to her kitchen wall. How could you possibly ask for more?

Now on to the Pinch of Yum website!

The Pinch of Yum home page is warm and inviting, featuring the newest recipe concoctions from Lindsay. The blog posts mostly consist of fantastic vegetarian recipes that can be wonderful for your body and incredibly yummy for your taste buds. She also has a delightful sense of humor and charisma that she uses to bring alive the experience of cooking.

If you jump over to the recipes page, you can find a ton of options for food. You can sort and organize by mealtime and, as an added bonus, filter for certain kinds of food like gluten free, superfoods, and vegan options. There are hundreds of different recipes to choose from, so no matter what you are craving, you can find something scrumptiously healthy. Most recipes also provide a nutrition fact sheet, which is perfect for those with a restrictive diet.

If you want to try a bit of heaven, you should not pass up this Mediterranean quinoa bowl recipe. It is packed full of pain-friendly goodies including spinach, kale, quinoa, and avocado. These tasty foods contain loads of magnesium, omega-3 fatty acids, iron, and fiber. The olive oil also helps in reducing inflammation. There is also a vegan option (as with a lot of these recipes), so feel free to ditch that feta for some white beans.

If you are a pain patient looking to make big changes to your diet, read Lindsay’s 60-day no sugar challenge. It gives some exceptional advice about her choice to cut out one of the worst parts of any diet.

But wait, there’s even more!

Lindsay has also published her own eBook – Tasty Food Photography. Why you ask? Other than being highly ambitious, one of the programs that she launched last year was to help others make their own food blogs. She offers some good advice through a post on her blog, as well as some other resources where beginners can really get some help. If you ever wanted to be a food blogger, you can get help from a true success.

Just by looking at some of her amazing and healthy recipes, you can see Lindsay has talent in photography, writing, and cooking. The best part about a Pinch of Yum though is that Lindsay brings her positive and supportive nature to everything she does. It doesn’t matter if it is a new recipe or even a recent issue she has overcome. Here is a perfect quote from Lindsay to summarize why you should look up this blog posthaste:

“The only real reason that I am taking the time to write this (and show you how things really work in my own messy brain – eek) is the hope that you walk away feeling encouraged and inspired to make small changes that help you JUST BE, and be okay.”

What new Pinch of Yum recipe will you try out today to help you change your diet (and your health) for the better?